Month 9 ALC. Eat your flowers. Grow more herbs. Diversify your yard. Dear ALC ers, What is up next?

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1 Mnth 9 ALC Eat yur flwers. Grw mre herbs. Diversify yur yard. Dear ALC ers, Om my graciusness, we are at the grand finale. The jurney this year with yu has cruised right alng. I want t thank all f yu wh called int the Q & A sessins. I ve heard frm many peple wh culdn t call in that yu re authenticity and earnest questins helpful everyne learn. A few big things became clear t me during this curse that I am excited t integrate int next year: I can cntinue t make the hmewrk mre fun with helpful cheat sheets fr participants and their family members/friends. We re switching t a new frum. We ll be using a Ning frum fr the year. This will enable us t chat with each ther. Lunch calls are better than evening calls! All calls next seasn will be n Wednesday s at nn. Mre frequent shrter calls are better than lnger calls. Our calls next year will be 75 minutes. We ll average 3 calls a mnth. What is up next? Fr thse wh want anther rund f the ALC, yu can register at 1/2 price. I ll be sending a survey and an with a link fr yu in June. Fr thse wh are ready t becme a Mentr, mre infrmatin will be cming ut in June abut the upcming prgram. Fr anyne wh wants t be a Ygahealer Ambassadr t spread the wrd in yur cmmunity abut this curse and detxes, send me an . The frum will remain up all summer. I wn t check it ften, but I want yu t have access t missed calls, and t each ther! Nw that we re dne with the admin, nt Summer! Enjy the hmewrk. Eat mre wild plants. Sprut. Grw mre fd - even if it s in yur windw sill. Take time fr ftbaths and evening walks. with lve, cate Instead f small grups, which are hard t keep the mmentum, we ll hst a small grup discussin call each mnth and randmly break yu int grups f 3-4 t discuss the mnth s wrk. This way yu can learn frm and supprt each ther.

2 pre-summer reading Pitta accumulates in the spring and becmes aggravated in the summer/early fall, and is alleviated in the late fall thrugh winter. Take time t d the pre- summer reading t keep yur bld cl all summer lng. Ayurvedic Hme Remedies : Pitta imbalances Take an hur r tw and read thrugh all f the summer-riented imbalances. If yu read thrugh them nw, yu ll be mre likely t return t yur text if they arise fr mre specific instructins. p. 39 Hw t Transfrm Negative Feelings p Read ver the Pitta categry f fd lists p Guidelines fr Summer p. 119: Pitta-type Allergies p : Anger and Hstility p , 224-5, Headaches and Migraines p.133 Athlete s ft p Rashes and Hives p Baldness p. 138 Bites and Stings p Canker Sres p. 154 Cnjunctivitis p Eye Irritatin p Sunburn p Ulcers p reread Cnclusin Ayurvedic Beauty Care P. 9-13: familiarize yurself with Pitta Prakruti Review the Appendix in Lad s Textbk 1 (p ; ) Ayurvedic Tngue Diagnsis P. 56: Review the chart: Dshas and lcatins in the bdy P : Pitta and the effects f pitta dsha (Chart) P : Signs f Pitta Imbalance P. 326: Time Cycle Chart P: : Fd Plan t Balance Pitta Dsha Eat, Taste, Heal P. 152: Herbs and their Dshic Effects P. 130: General Guidelines fr Summer P. 35: Ways t Balance Pitta Getting fired up? Try a few minutes f Shitali pranayama, the Cling Breath 1.Cme t sit in a cmfrtable crss-legged psitin. 2. Take tw r three deep inhales and exhales thrugh the nse t prepare. 3. Rll the tngue, curling the sides in twards the center t frm a tube. Stick the end f the tngue ut between yur pursed lips. If yu can t rll yur tngue, just purse the lips making a small shape with the muth. 4. Inhale thrugh the tube f the tngue. 5. Exhale thrugh the nse. 6. Repeat 5-10 times as yu feel the cling effect

3 Basic Summer Self-Care tips Self- massage: Switch t extra virgin ccnut il r sunflwer il fr abyangha. Cling scents t add are lavender, rse, rsewd, sandalwd, jasmine. One f my favrite summer habits is t sak my feet in a tub with rse petals at the end f each summer day. At the end f the day, sak yur feel in a small tub. I like the Rubbermaid she bxes that are abut 10 by 14 frm the hardware stre. I keep n under the bathrm sink in the summer, and fill it with warm water and sme essen@al ils. I like lemngrass, lemn, clary sage, spearmint r peppermint, lavender, tea tree, which yu can use singly r mix. Or just sak yur feet! This has a drama@c affect n decreasing PiJa in the summer mnths. Make water a cmfrtable temperature. Ft Baths: At the end f the day, sak yur feel in a small tub. I like the Rubbermaid she bxes that are abut 10 by 14 frm the hardware stre. I keep n under the bathrm sink in the summer, and fill it with warm water and sme essential ils. I like lemngrass, lemn, clary sage, spearmint r peppermint, lavender, tea tree, which yu can use singly r mix. Or just sak yur feet! This has a dramatic affect n decreasing Pitta in the summer mnths. Make water a cmfrtable temperature. Wear lse rganic natural fibers. Wear cttn, linen, hemp, bamb r cttn/silk mixes. Avid synthetic materials, which increase skin sensitivity and trap heat. Wear lse fitting clthing. If yu re ht and frustrated, ntice if yu re wearing tight fitting synthetic blends r nt rganic cttn. As yu becme mre sensitive yu ll prefer natural fibers that allw yur skin t breath. Give Bld. If yu have a predminantly Pitta cnstitutin cnsiders dnating a ½ pint f bld t a bld bank, especially if yu tend twards skin cnditins that wrsen in the summer. Since pitta and bld are clsely linked t each ther, any imbalance between the tw can cause diseases related t bld. Fr instance, increase in pitta causes txicity in the bld, thus giving way t varius pitta-genic disrders. Here cmes the use f Raktamksha therapy. In such cases, if a small amunt f bld is extracted frm the vein, a lt f tensin can be relieved that was created by the pitta-genic txins prevalent in the bld. Mrever, the prcess f bld letting stimulates the spleen in rder t prduce anti-txic substances that can help the stimulatin f immune system f the bdy. Thus, Raktamksha therapy cures a number f bldbrne diseases. Raktamksha entails the refinement f bld, hence administered t treat disrders pertaining t skin, such as urticaria, rash, eczema, acne, scabies, leucderma, chrnic itching and hives. Enlarged liver, spleen, hemchrmatsis and gut can als be cured by applying the bld letting therapy. raktamksha-therapy.html

4 Try this at hme, kids! Ayurvedic Herbal Remedies fr Summer Banyan s Bld Cleanse : when the imbalance is rakta pija: skin irrita@ns, excess bdy heat Banyan s Liver cleanse ; when the imbalance is ranjaka pija: headaches, eye swellings Neem: skin issues and infec@ns. The mre acute the cndi@n, take a higher dsage every 2-3 hurs fr nly a few days Manjishta: fr cnges@n in the lymph which clgs rakta pija: chrnic skin issues, acne Shatavari and Amalaki: fr excess stmach acid Jatamansi: fr PiJa in the mind: the tw frmulas belw are great; the lajer has jatamansi. Netra Basti This might lk really weird, but it s nt. Make a dugh dam ut f wheat pastry flur and water. Melt ghee, pur it int the dam. (Have an ld twel under head in case ghee leaks ut). Fr better instructins: Ayurvedic Beauty Care: P Banyan s Tranquil mind r Life Spa s Anxiety Free Gtu kla: a pija nervine, cls the mind, nt seda@ve like jatamansi. Ayurveda Organics is a great brand. *** I use this therapy n clients when they have vata- pija allergies (Dry itchy eyes), pija insmnia, exhaus@n, r pija mental issues. It is amazing - definitely a tl wrth knwing hw t d. ** nce yu set the dam, let it sit fr 3 minutes befre adding ghee s that it glues t the skin. make yur wn rse water uses: skin tner nervine fragrance that cls the mind Yu can make rse water (r any ther herb) and extracts at hme with a bit f time and patience. Place a heavy glass ramekin int a deep stckpt. Fill the ramekin 3/4 full with water t weigh it dwn. Place rse petals r herbs arund the exterir f the ramekin in the bttm f the pt and cver with water halfway up the side f the ramekin. Place a shallw sup bwl n tp f the ramekin. Bring the water and rse petals t a bil. Lwer heat t simmer. bwl, causing it t cndense and drip dwn int the inner bwl. Replace ice as needed as it melts. When dne, the small bwl will cntain the rse water (r herb water). It will have a layer f rse il (r herb il) that is the essential il r extract. The il may be separated frm the water. Place a stainless steel bwl n tp f the stckpt. It shuld be large enugh t seal the pt, but shallw enugh s that its bttm is abve the tp level f the sup bwl. Fill the tp bwl with ice. Simmer the mixture 3 t 4 hurs, depending n the amunt. As the mixture bils, the heat rises and hits the cld

5 lve earth s plants. Grw mre plants What is the diversity f edible plants in yur yard. (Urban dweller might cnsider jining a cmmunity garden prject.) Get sme paper and make lists: Make a list f the wild plants yu eat frm yur yard. A new dcumentary film called Frks Over Knives will help encurage yu t reduce meat (click here t view the trailer). Make a list f wild plants yu culd grw in yur yard with minimal effrt. Make a list f the cultivated specifies yu plant in yur yard. Make a list f the herbs, greens, rts, and fruits yu wuld lve t have in yur yard. Plant fruit trees!!! Create an actin plan t uplevel yur earth bdy fd cnnectin. Yu will amplify yur shakti. Make Mn Tea: Simple add a small handful f leaves and flwers t a quart f water. Set in mnlight at night. Bring inside in the mrning and strain int anther quart jar. Enjy thrughut the day fr cling effects. My favrites are: spearmint, lavender, nettles, and rse petals. Make Sun Tea: Use fresh r dried leaf, flwer, berries. Cut r crush herbs in a large pen muth ball jar (be sure t write the amunts if yu want t repeat). Pur t cver with fresh filtered water. T release the herbal prperties, place the jar fr a few hurs in the full sun. Strain liquid, dilute t taste r drink as a ptent green beverage. Refrigerate extra r until ready t serve. Serve with a sprig f rsemary, strawberry, r lemn slice.

6 In the Kitchen The super simple key t keeping cl in the summer is t eat the bi5er greens that are everywhere in early summer. As we get int full heat f summer the greens sweeten and mre watery sweet vegetables and fruits appear. Eat these in abundance. Avid meats, prcessed dairy, ily nuts, and caffeine. All will heat yur bld. Make mn tea: pick fresh a small handful f any f the fllwing: unsprayed rse flwers, lavender flwers, red clver blssms, r mint leaves. Yu culd als use fresh dandelin rt r fresh burdck rt if yu want t add a bi5er taste. Add t a 1 qt. Masn jar filled with fresh water. Sit ut in the pen air beneath the mn befre bed. On the weekend as part f yur kitchen sadhana, prepare a fresh herb chutney r pest t use thrughut the week t add a li5le fresh spice t yur life. Recipes belw. Make ice cream frm fresh raw cw milk and cream whenever yu get the chance. Ice cream is great fr the Pi5a mnths: when made frm raw milk it is very cling and desn t prvke Kapha. My favrite summer fds Being a Pitta-Kapha, I used t get randm pitta imbalances in the summer. This was befre I culd identify a pattern in cause and effect. Here is a list f my favrite summer fds. Make a list fr yurs, and yu ll be mre likely t eat them all summer lng. cilantr dill jicama spearmint nettles cucumbers avcad ccnut lemngrass wild rse petals greens, greens, and mre greens watermeln peaches nn-gmo raw crn n the cb fresh lcal farmer s cheese n salads raw milk ice cream

7 Discussins After reading thrugh the Pitta cnditins in Lad s AHR, hw d yu understand the nature f Pitta mre clearly? Hw can yu identify when Pitta is aggravated? Hw can yu find the surce f the Pitta aggravatin (small intestine, liver, bld, mind)? What are the keys t treating a Pitta imbalance? What are yur favrite summer fds? Hw d thse fds affect the gunas that dminate in summer? Which tastes d they cntain? Reviewing Lad s Textbk, Appendix p. 294, are yu less drawn t Tamasic fds, behavirs, and emtins than when yu started the curse? What caused the shift if there was ne? Frm the Cnclusin in AHR, Dr. Lad states, Every small step yu take tward an Ayurvedic lifestyle will have an immediate and psitive effect n yur bdy, mind, and cnsciusness. What have the mst meaningful small steps been fr yu this year? What are the immediate effects? Hw d the steps affect all 3 planes f yur experience? Observe yur dreams. Ntice what the mind is bringing t cmpletin. Which dshas are mst active? If yu have mre time, fllw Dr. Lad s advice and chart n p. 164 (textbk). Make a recrd f yur dreams and try t analyze them as vata, pitta, r kapha. D it fr ne mnth. Within that time yu will discver the pattern f yur dreams and hw yur majja dhatu is functining in yur life and relatinships. If yu re shrt n time, dn t write yur whle dream, but just nte the VPK cmpnent. Discuss yur findings in yur small grup. Meditatins/ Cntemplatins Wrk with Hw t transfrm negative feelings. Use this practice every day fr a week. Ntice if thrughut the day yu can be aware, nt nly f the external thing, but at the same time yu have t bring awareness t yur inner self. When awareness ges bth ways, uter and inner, understanding is ttal. (Lad, AHR p. 39) Ntice hw imprvement f this awareness imprves with practice. Then fr the rest f the mnth use the practice as a way f beginning yur meditatin practice, just fr a few mments, and ntice imprvement thrughut the mnth. Hw des this practice keep yu mre light and clear fr the intensity f summer? What Pitta imbalances d yu r yur family member s tending twards? What is the rt cause f them? In the Appendix p. 287, review hw the gunas affect agni. Cntemplate which gunas have an ppsite effect n Pitta and Agni. Experience in yur bdy hw this is pssible.

8 ALC 1 Reflec3n Ques3ns In what ways are yu bejer able t ajune yurself t the flw f sak@? What d yu nw knw abut yur persnal health histry? Hw will this affect yur future chices? In what ways are yu ajuning t yur family rganism? T ajune t yur children thrugh yur awareness and yur chices? Urban Agriculture: Ideas and Designs fr the New Fd Revlutin In what ways are yu bejer able t assist yur parents and grandparents as they age? Cnnect t yurself as a unique individual part f the whle evlu@n f cnsciusness? Are yu able t manifest greater energy t ajune t a greater purpse? What are yu mdeling (and energe@cally vibra@nally emieng) due t yur deepening f Ayurvedic wisdm? What des a health care system based n an intergenera@nal family cnsciusness apprach lk like t yu? Take a mment and hnr the tradi@n f Ayurveda. Feel int the an@quity, and als the aliveness f the transfrming tradi@n. Take a mment t ffer thanks fr thse wh have surrendered themselves t knw the nature f life as cmpletely as pssible. Take a mment and recgnize yur place in this human lineage f cnscius beings. Have a wnderful summer! I hpe t cnnect with yu again in Autumn ager the Equinx. Much Lve, cate

9 Recipes fr Summertime Rainbw Green Live Fd Cuisine: P. 252: Avcad Dill Dressing P. 298: Simple Creamy Tmat Sup P. 299: Zen Gazpach P. 341: Blueberry Cream Pie P. 365: La Crème de la Crème P. 413: Wizard Mint Whip Eat, Taste, Heal P. 193: Summer Spring Rlls P. 290: Mint and Cream Dressing P. 285: Fresh Mang Chutney P. 184: Mixed Sprut and Shredded Jicama Salad P. 190: Avcad Sup with Cucumber Summer Jicama Salad 1 large jicama (abut 1 1/2 punds), peeled, then julienned r cubed (easiest t wrk with if yu cut the jicama in half first) 1/2 red bell pepper, finely diced 1/2 yellw bell pepper, finely diced 1/2 green bell pepper, finely diced 1/2 cup chpped red nin 1/2 a large cucumber, seeded, chpped 1 navel range, peel cut away, sliced crsswise, then each rund quartered 1/2 cup chpped fresh cilantr 1/3 cup lime juice Pinch f cayenne Pinch f paprika Salt Optinal 1d/2 avcad chpped 2 Tbsp live il Tss tgether the jicama, bell peppers, red nin, cucumber, range, and cilantr in a large serving bwl. Pur lime juice ver all. Sprinkle with a pinch f cayenne and paprika. Seasn generusly with salt. Let sit a half an hur befre serving. Eat yur cilantr. by Dr. David G. Williams Cilantr is such an herb and ne f its medicinal benefits was uncvered thrugh the wrk f Dr. Yshiaki Omura.Dr. Omura treated several patients fr an eye infectin called trachma (granular cnjunctivitis), which is caused by the micr-rganism Chlamydia trachmatis. Fllwing the standard treatment, Dr. Omura fund that the patients' symptms wuld initially clear up, nly t recur within a few mnths. He experienced similar difficulties in treating viral-related prblems like herpes simplex types I & II and cytmegalvirus infectins. bdy where there were cncentratins f heavy metals like mercury, lead, and aluminum. Smehw the rganisms were able t use the txic metals t prtect themselves frm the medicine. While he was testing fr these txic metals, Dr. Omura discvered that the leaves f the criander plant (cilantr) culd accelerate the excretin f mercury, lead, and aluminum frm the bdy. This came abut accidentally when he nticed that mercury levels in urine increased after an individual cnsumed Vietnamese sup. The healthy sup cntained criander, r, as it is better knwn in this cuntry, cilantr. And when cilantr was used cncurrently with natural antiviral r antibitic agents and/r mega-3 fatty acids, the infectins culd be eliminated fr gd. After taking a clser lk, Dr. Omura fund these rganisms seemed t hide and flurish in areas f the

10 Cilantr Chutney 1 tsp cumin seeds 3 tablespns sesame seeds 1/2 cup freshly grated ccnut, r dried unsweetened ccnut r ½ cup chpped almnds 1 big bunch rinsed, trimmed fresh criander, slightly packed 1 inch scrapped fresh ginger rt, chpped ¼ - 1/2 c. water Juice f ne lime 2 chpped dates, raw sugar, r agave nectar Cmbine the cumin seeds, sesame seeds and ccnuts r nuts in a heavy frying pan and place ver lw heat. Dry ras@ng, s@rring frequently, un@l the ccnut r nuts darken a few shades. Cmbine the ccnut mixture and the remaining ingredients in a fd prcessr fijed with the metal blade, r a blender, and prcess un@l smth. The texture shuld resemble runny applesauce. Add salt t taste, and mre sweetener, lime r ginger as desired. Transfer t a bwl and serve r cver and refrigerate. Makes 1 cup, will keep refrigerated fr 2-3 days. Basil Pest 2 cups fresh basil leaves 2 large garlic clves 1/2 cup freshly grated Parmesan 2 Tablespns Rman cheese 1/4 cup pine nuts r walnuts 1/3 cup cld- pressed live il 2 Tablespns hempseed il (fr mre mega ils) cayenne pepper and salt t taste Prcess basil, garlic, cheese, and nuts in a fd prcessr. With the machine running, add the ils slwly and seasn t taste. Makes abut 1 cup. Dr. Lad s cling lassi 1 part ygurt 4 parts water 2 tbsp. Sucanat r agave 1 drp f rse water (use mre if yu like) Blend un@l creamy. Fresh Fruit Cler 3 peaches ½ lb. Strawberries springs f fresh mint 1/2 quart f sparkling water Push fruit thrugh a juicer. S@r juice, mint, and water. Refrigerate un@l serving. Smky Glazed Asparagus (adjusted frm Fd & Wine) 1/2 cup maynnaise r vegannaise 1/4 cup extra- virgin live il 3 tablespns fresh lemn juice 1 garlic clve, crushed 1 tsp. paprika 1 teaspn ksher salt 1 teaspn cumin seeds 1 pund thick asparagus, trimmed Light a grill. In a shallw dish, whisk the maynnaise with the il, lemn juice, garlic, paprika, salt and cumin. Add the asparagus and tss; let stand fr 30 minutes. Grill the asparagus ver mderately high heat, turning, un@l tender and blistered in spts, 6 minutes; serve. Cucumber- Pest Runds 12 cucumber runds 1/4 cup creamy gat cheese 1/3 cup Basil Pest r Cilantr Chutney (see ther recipes) 1/4 cup sunflwer seeds r pine nuts Cver each cucumber rund with cheese, leaving edges f cucumber t shw. Spread the pest ver the cheese, leaving the edges f cheese t shw the layered clrs. Sprinkle each cucumber rund with fresh- shelled sunflwer seeds r pine nuts. The Seasnal Detx Diet by Carrie L Esperance (Inner Tradi@ns, 2002).

11 Thai LeIuce Wraps 1 head fresh iceberg lejuce (this type wrks best fr this recipe) 3 clves garlic, minced 1 thumb- size piece galangal (r ginger), grated 1 red chilli, de- seeded and finely sliced (mit altgether if yu prefer very mild wraps) ¼ cup dffresh chives r scallins 1/2 cup firm tfu, cut int "matchs@cks" OR 1/2 cup cked chicken r prk, shredded, OR 1/2 cup cked baby shrimp 1 carrt, grated r cut int thin strips 4-5 shiitake mushrms, thinly sliced 1 egg (mit if vegan) 1/2 cup shredded cabbage (red is very gd, but any type will wrk) 3 spring nins, sliced lengthwise int matchs@ck- like pieces apprx. 2 cups bean spruts 2 Tbsp. Fresh lime juice 2 Tbsp. Bragg s liquid amin s 2 Tbsp. fish sauce (if vegetarian, use vegetarian fish sauce) 1 Tbsp. yster sauce(p@nal) (if vegetarian, use vegetarian yster sauce) TOPPING: 1 cup fresh basil, rughly chpped if leaves are large 1/2 cup fresh dry rasted peanuts, rughly chpped 2 Tbsp. il fr s@r- frying Place il in a wk r large frying pan ver medium- high heat. Add garlic, galangal (r ginger), chilli, and shallts. S@r- fry ne minute, r un@l fragrant. S3r- frying 3p: add a Tbsp. water whenever the wk/ pan gets t dry instead f mre il. Add tfu (r meat/shrimp), carrt, shiitake mushrms, cabbage, and spring nins. As yu s@r- fry, add the lime juice, sy sauce, fish sauce, and yster sauce. S@r- fry abut 1 minute. Dragn Rice Bwl 2 large zucchini, sliced 2 large carrts, sliced 1 bunch f brccli, chpped flwerets (heads) marinated tfu steaks * recipe belw mis gravy * recipe belw 1 bunch green nins, chpped (p@nal) 1 tsp sesame seeds, tasted brwn rice, cked Marinated Tfu Steaks 1 blck firm tfu, *drained/pressed 1 tsp criander, grund 1 tbsp. fresh grated ginger 2 unces Nama Shyu sy sauce r Braggs 1 cups water Cut the square blck f tfu int 1/4 inch thick slices, as seen in picture r yu can cut the slices diagnally int triangles. Cmbine the remaining ingredients in a bwl and pur ver the tfu triangles. Marinate fr 1 hur. Drain and press the tfu (put between tw plate; weight the tp plate.) Push ingredients t the side f the wk r pan, and crack in the egg. S@r- fry the egg quickly, breaking the ylk. Mix in with the ther ingredients. Add the bean spruts and s@r- fry briefly (t mix). Remve frm heat and d a taste test fr salt, adding 1 Tbsp mre fish sauce if nt salty enugh. Cut ff the stem part f the iceburg lejuce s it's easier t separate the leaves. Nw place the lejuce, the sir- fried filling, and the tppings n yur table, allwing family r guests t make their wn wraps. T assemble wraps, take a whle lejuce leaf and place 1-2 heaping tablespns f filling in the center. Tp with a sprinkling f fresh basil and peanuts. Then wrap it up and eat. (Fr thse wh like it extra spicy, Thai chilli sauce can be added as anther tpping.) hjp:// thaifd.abut.cm/d/quickeasythairecipes/r/lejucewraps.html

12 Menpause Ntes - The inner flw f awareness becmes the pathway f the inner pharmacy. p. 145 & 146 Dr Lad, Textbk 1 Read: Ayurvedic Hme Remedies: p , Osteprsis: p , Recmmendatin Regarding Milk and Milk Prducts (sidebar) p. 102 Tips fr Increasing Calcium Absrptin digestive fire. * Eat fds that are easy fr the bdy t digest. * Eat the biggest meal at mid-day, when the digestive fire is strngest. * Avid caffeine and refined carbhydrates such as sugar. * Avid cld r iced drinks, which decrease the * D a daily warm il massage (abhyanga). It helps enhance digestin and flush away impurities, and is traditinally knwn t stimulate bne grwth. * G t bed by 10 p.m. s yur bdy is at rest during its natural purificatin cycle frm 10 p.m. t 2 a.m. * Eat plenty f fds that are high in calcium, such as sesame seeds, green leafy vegetables, walnuts, ccnut and ccnut milk. Warm whle milk is als an excellent calcium-bster, but chse nnhmgenized milk fr greater absrptin. T enhance digestin, drink yur milk separate frm meals. Changes as pprtunity fr health evlutin Nurture thyself, and ntice small signals befre they becme big signals f distress Silence every day Oil massage & daily baths Exercise Avid the intake f any substance that des nt prvide nurishment t yur bdy, mind, r sul Culture lving relatinships that treat yu with hnr and respect PMS as precursr symptms Pancha Karma r hme nurishing detx retreats takes place f menstruatin * Avid vegetables frm the nightshade family, including eggplant, tmates, ptates, and yellw, red and green sweet peppers.